logo
BoostcampPNG

Upper Lower Split 4x/Week

by Virack

Program Description

Build muscle and gain strenght

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 21, 2026 05:00
  • Last Edited
    Mar 25, 2026 06:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
10.4%
Front Delts
9.3%
Quadriceps
9.1%
Upper Back
8.6%
Glutes
8.4%
Lats
7.8%
Biceps
6.9%
Chest
6%
Abs
4.8%
Middle Delts
3.9%
Lower Back
3.5%
Calves
3.5%
Rear Delts
2.4%
Abductors
2.4%
Forearms
1.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
9-10 reps
5-8 reps
3-5 reps
3-5 reps
RPE 2-3
RPE 4-5
RPE 7-8
RPE 9-10
2
Seated Row (Cable)
1
2
1
9-10 reps
8-10 reps
8-10 reps
RPE 2-3
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 1-3
RPE 8.5-9
RPE 9-10
4
Pull-Up (Bodyweight)
1
2
1
3-5 reps
8-10 reps
8-10 reps
RPE 3-5
RPE 7-8
RPE 8.5-9
5
Push Up
1
1
1
3-5 reps
15-20 reps
15-20 reps
RPE 3-5
RPE 8.5-9
RPE 9-10
6
Bicep Curl (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
7
Overhead Extension (EZ Bar)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
4-5 reps
3-5 reps
3-5 reps
RPE 3-4
RPE 5.5-6
RPE 6.5-7
2
Leg Press (45 Degrees)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 6.5-7
RPE 7.5-8
3
Lying Leg Curl
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6.5-7
RPE 7.5-8
4
Standing Calf Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Hanging Leg Raise
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
2
Seated Shoulder Press (Dumbbell)
3
2
1
-
6-8 reps
6-8 reps
-
RPE 7-8
RPE 8.5-9
3
Single Arm Row (Dumbbell)
2
2
1
-
10-12 reps
10-12 reps
-
RPE 7-8
RPE 8.5-9
4
Bench Press (Dumbbell)
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
5
Rear Delt Fly (Cable)
1
2
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
6
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
7
Bicep Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
2
1
-
3-5 reps
3-5 reps
-
RPE 6.5-7
RPE 7.5-8
2
Back Extension
2
2
1
-
8-10 reps
8-10 reps
-
RPE 7-8
RPE 8.5-9
3
Leg Extension
2
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
4
Leg Curl
1
1
1
-
10-12 reps
10-12 reps
-
RPE 8.5-9
RPE 9.5-10
5
Standing Calf Raise
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8.5-9
RPE 9.5-10
6
Hanging Leg Raise
1
2
1
-
10-20 reps
10-20 reps
-
RPE 8.5-9
RPE 9.5-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9-10 Reps
9-10 Reps
5-8 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@2-3
@2-3
@4-5
@7-8
@7-8
@9-10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
9-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@2-3
@7-8
@7-8
@9-10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
12-15 Reps
12-15 Reps
@1-3
@8.5-9
@9-10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@3-5
@7-8
@7-8
@8.5-9
5
Push Up
1 Set
1 Set
1 Set
3-5 Reps
15-20 Reps
15-20 Reps
@3-5
@8.5-9
@9-10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
-
12-15 Reps
12-15 Reps
12-15 Reps
-
@8.5-9
@8.5-9
@9.5-10
7
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
-
12-15 Reps
12-15 Reps
12-15 Reps
-
@8.5-9
@8.5-9
@9.5-10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
4-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@3-4
@3-4
@3-4
@5.5-6
@5.5-6
@6.5-7
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
6-8 Reps
6-8 Reps
6-8 Reps
-
-
@6.5-7
@6.5-7
@7.5-8
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
-
8-10 Reps
8-10 Reps
8-10 Reps
-
@6.5-7
@6.5-7
@7.5-8
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@8.5-9
@8.5-9
@9.5-10
5
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@8.5-9
@8.5-9
@9.5-10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
10-12 Reps
10-12 Reps
10-12 Reps
-
-
@7-8
@7-8
@8.5-9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
@7-8
@7-8
@8.5-9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
10-12 Reps
10-12 Reps
10-12 Reps
-
-
@7-8
@7-8
@8.5-9
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
8-10 Reps
8-10 Reps
8-10 Reps
-
-
@7-8
@7-8
@8.5-9
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@8.5-9
@8.5-9
@9.5-10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5-9
@8.5-9
@9.5-10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5-9
@8.5-9
@9.5-10
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
3-5 Reps
3-5 Reps
3-5 Reps
-
-
-
@6.5-7
@6.5-7
@7.5-8
2
Back Extension
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
8-10 Reps
8-10 Reps
8-10 Reps
-
-
@7-8
@7-8
@8.5-9
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
-
-
10-12 Reps
10-12 Reps
-
-
@8.5-9
@9.5-10
4
Leg Curl
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
-
@8.5-9
@9.5-10
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
-
12-15 Reps
12-15 Reps
12-15 Reps
-
@8.5-9
@8.5-9
@9.5-10
6
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
-
10-20 Reps
10-20 Reps
10-20 Reps
-
@8.5-9
@8.5-9
@9.5-10